INBA All Females 2013 INBA Australian
Championship 2013 Future Fitness Stars Tammy Goyne Photoshoot with James O’Halloran
James O’Halloran
Issue 5- November 2013
MOVA Fitness Magazine www.movafitness.com
Publisher and Editor: Mariya Mova Design: Mariya Mova Photographers: Mariya Mova, Flavio Bodrogi, Rik Taylor mariya@movafitness.com Cover Model: James O’Halloran, Issue 5, November 2013. All content and photos are copyrighted by Mariya Mova
Contributors: Kishin Thadani, Erik Teichmann, Superior Supplements Features: INBA Australian Championship 2013, INBA All Females 2013, Models: James O’Halloran, Tammy Goyne, Justine Switalla, Mariya Mova
1.MFM-Issue 5-November 2013
MOVA
Fitness Magazine
Content
INBA All Females 2013 INBA Australian
Championship 2013 Future Fitness Stars Tammy Goyne
54
Photoshoot with James O’Halloran
Photos: Mariya Mova
Health and Happiness by Erik Teichmann Cover Model James O’Halloran Photo by Mariya Mova
Issue 5 November 2013 2.MFM-Issue 5-November 2013
MOVA Fitness Magazine www.movafitness.com
Welcome…to
M O VA F i t n e s s Magazine
Another year is almost gone. And while we are anticipating another hot summer in Australia, other parts of the world are preparing for the winter months ahead. For me these few months leading toward the end of the year are months to reflect and evaluate the things I have achieved during the past year, setting new goals for next year, and planning things to do with friends and family. Recognition and reward is part of an individual’s growing process; and if you do not recognise your achievements you cannot move forward and be fulfilled. And while being happy is a relative feeling, for me being happy is achieving my full potential, staying fit and healthy, and being close to my loved ones: family and friends. This year was massive and interesting for me with a lot of new challenges, not only in terms of physical challenges, but also spiritual. During 2013, I completed a Reiki Level 2 course, as well as taking part with ‘MOVA Team 2013’ in the Tough Mudder challenge, one of the toughest physical and mentally
challenging events in the world . And while I thought we were well prepared physically I didn’t expect that it would also be so mentally challenging as well.To be honest I felt stronger after we completed the course, as did a number of my team mates. To set personal challenges and conquer them makes us all more confident and stronger willed. But it doesn’t stop there. I am now setting new goals and challenges for next year and am looking forward to achieving them throughout 2014. It will indeed be a year with big expectations from myself. Expectations to be stronger, to keep learning, to stay healthy, and to grow and develop physically, mentally, spiritually and creatively. I wish my readers all the best this summer and happy new 2014 goal
Mariya Mova
MFM news
Arnold visits Melbourne In June Arnold Schwarzenegger visited Melbourne, Australia as a guest speaker at a finance seminar. I was lucky enough to be there and even get close to the stage and take a snap shot. As always his speech was amazing. Few Tips from Arnold about success and achieving your goals in life: 1. Have a vision. 2. Think Big. 3. Ignore the no sayers. 4. Work hard. 5. Give something back. To top up Arnold’s list here few tips from me- Do not let obstacles limit you, make them into an asset and new opportunity. 5.MFM-Issue 5-November 2013
MFM news Justine Switalla Photoshoot I had the privilege to photograph Justine yet again. We started working with Justine back in 2009 when she did the very first photoshoot with a good friend of mine and photographer Tony Anastasi. Not long after I photographed Justine and we continued our cooperation until today. Justine is expecting her first child very soon and is writing a blog about her experience and fitness during this time. Check out at www.justineswitalla.com Photo by Mariya Mova 6.MFM-Issue 5-November 2013
INBA Australian Championship2013 Photo Report by Mariya Mova Mr Australia Nathan Wallace Ms Physique Australia Mollie Stewart-Gibson Master Mr Australia Carlos Azevedo Bikini Australia Naomi Lewis Figure International Mollie Stewart-Gibson FitnessModel Australia Alicia Gowans Ms Australia Bodybuilding Lisa Cutter Men’s Master 80+ Years John Rigby Guinness Book of Records 86 YRS World’s Oldest Bodybuilder Ms. Physique Master 60+ Years Christina Lasota 7.MFM-Issue 5-November 2013
FitnessModel Novice 37 Ebony McLaughlin 1 19 Kellie Pitcher 2 30 Marion Geremia 3 Men’s Master 60-69 Years 44 Robert Walkley 1 42 Carey Greentree 2 40 Mac Hosking 3 FitnessModel Open Class I 410 Alicia Gowans 1 50 Bianca Growden 2 51 Michelle Richards 3 Men’s Master 50-59 Years 62 Tony Haranas 1 60 Tony Geammal 2 61 Lucas Attewell 3 FitnessModel Open Class II 78 Ebony McLaughlin 1 69 Kelly Keily 2 73 Sherry Smith 3 Ms. Physique Master 50-59 Years 86 Kay Wiseman 1 85 Alison Giret 2 88 Kathryn Carmody 3
Mr Australia Nathan Wallace and Ms Physique Australia Mollie Stewart-Gibson 8.MFM-Issue 5-November 2013
Ms Australia Bodybuilding Lisa Cutter 9.MFM-Issue 5-November 2013
FitnessModel 30+ Years 96 Alicia Gowans 1 102 Kelly Keily 2 105 Sharna O’Connor 3
Ms. Physique Novice 204 Juliane Kassal 1 212 Kathy Bond 2 197 Lara Allen 3
Men’s Master 40-49 Years 111 Carlos Azevedo 1 116 Les North 2 117 Peter Carmichael 3
Men’s Novice 224 Fabio Goncalves 1 226 John Hogan 2 230 Steven Body 3
Ms. Physique Master 40+ Years 128 Bridget Freeman 1 131 Jade Perrin 2 130 Kerry Braddick 3
Ms. Physique Intermediate 234 Sarah Taylor 1 236 Penny Koster 2 245 Casey-Lee Handley 3
Men’s Fitness Model 136 Michael Schneider 1 149 Alistair Morrell 2 150 Julien De Sousa 3
Men’s Intermediate 248 Lewis Pepperell 1 254 Fabio Goncalves 2 256 Les North 3
Bikini Novice 160 Natasha Seeto 1 168 Kate Fitzsimons 2 171 Naomi Lewis 3
Figure International Masters 40+ 266 Kay Wiseman 1 268 Bridget Freeman 2 267 Jo Bottega 3
Bikini Open 190 Naomi Lewis 1 188 Lina Heinze 2 182 Natasha Seeto 3
Men’s Teenage 284 Joshua Hampson 1 287 Ben Richards 2 276 Dominic Leah 3
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Bikini Australia Naomi Lewis 11.MFM-Issue 5-November 2013
FitnessModel Australia Alicia Gowans 12.MFM-Issue 5-November 2013
Ms. Physique Novice 204 Juliane Kassal 1
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Figure International Class I (U/165cm) 297 Mollie Stewart-Gibson 1 298 Angela Wiseman 2 301 Teneka Hyndman 3 Men’s Junior 306 Edward Ung 1 307 Matthew Mariani 2 308 Julius Dimataga 3 Figure International Class II (165+cm) 318 Terri-Anne Grey 1 323 Rosie Black 2 322 Casey-Lee Handley 3 Men’s Open Class 1 (Under 170cm) 336 Edward Ung 1 335 Matthew Burgess 2 334 Billie Paea 3 Ms. Physique Class 1 (Under 157.5cm) 341 Janet Kane 1 340 Holly Shawcross 2 343 Lauren Hills 3 Men’s Open Class 2 (170.1175cm) 351 Billy Bryson 1
346 Carlos Azevedo 2 348 Matthew Mariani 3 Ms. Physique Class 2 (157.6165cm) 361 Mollie Stewart-Gibson 1 357 Sarah Taylor 2 366 Bridget Freeman 3 Men’s Open Class 3 (175.1180cm) 375 Nathan Wallace 1 381 Aaron Curtis 2 378 Mike Sloan 3 Ms. Physique Class 3 (Over 165cm) 385 Jade Perrin 1 386 Terri-Anne Grey 2 389 Nikki Francis 3 Men’s Open Class 4 (Over 180cm) 400 Anthony Kerr 1 397 Shane Evans 2 396 Samuel Mussared 3 Women Bodybuilding Ms Australia 404 Lisa Cutter 1 406 Michelle Johnston 2 405 Dara Holland 3 14.MFM-Issue 5-November 2013
All Females INBA 2013 photo report by Mariya Mova
Fitness Model Novice 29 Belinda Carusi 1 31 Emmalene Baynton 2 19 Katie Berechree 3
Bikini Open 138 Gladysha Sukardan 1 136 Lucinda Keily 2 141 Natasha Seeto 3
Fitness Model 30+ 38 Kelly Keily 1 43 Rhonda Dahlen 2 55 Emmalene Baynton 3
Figure International Novice 143 Sylvia Boulionis 1 152 Tammy Goyne 2 146 S.Thompson 3
Fitness Model Intermediate 63 Anna Bielen 1 59 Tammy Thompson 2 68 Kalina Williamson 3
Figure International Open 160 Shereen Oliver 1 167 Elise Trussler 2 169 Sarah Buosi 3
Fitness Model Open 84 Laura Debenedictis 1 86 Natalie Huntsman 2 81 Rhonda Dahlen 3
Bodybuilding 174 Lisa Cutter 1 173 Dara Holland 2
Bikini Novice 106 Alex Kelly 1 95 Wipawadee Yaikul 2 97 Danielle Braniff 3 Bikini Momma 113 Zoe Barber 1 125 Sharna O’Connor 2 118 Laura Nittoli 3 15.MFM-Issue 5-November 2013
Ms Physique Novice 177 Tammy Goyne 1 185 Sylvia Boulionis 2 186 Niki Boukis 3 Ms Physique 40+ 191 Vanessa Stanford 1 193 Jo Bottega 2 192 Kylie Richards 3
Bikini Open 16.MFM-Issue 5 -November 2013
Ms Physique 50+ 204 Alison Giret 1 202 Caryl Browell 2 203 Rosie Trimble 3
Ms Physique Intermediate 219 Nicole Paparousis 1 209 Shereen Oliver 2 212 Madeline Fitzpatrick 3
Ms Physique 70+ 201 Janice Loraine 1
Ms Physique Open 237 Nicole Paparousis 1 233 Elise Trussler 2 238 Shereen Oliver 3
Bikini Momma
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Fitness Model Open 18.MFM-Issue 5-November 2013
Fitness Model over 30
Physique over 40
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Physique over 60 20.MFM-Issue 5 -November2013
James O’Halloran
photos and interview by Mariya Mova When did you start modelling career? I began when I was at uni, aged 20. At the time I was doing a lot of manual labour and bar work to make ends meet and decided there must be an easier way. I was right. You are also very fit, what sports do you play? Variety is key for me. I love running. I travel a lot for work and it’s easy to pack my trainers - plus it’s a great way to explore a new city. I’ve trained in Muay Thai for a number of years and am currently transitioning to Brazilian Jiu Jitsu. I practice Yoga to keep me limber, and enjoy getting together with friends to kick the footy or play soccer.
Do you compete? Competition is a great motivator. I stepped into the ring once for a Muay Thai bout, was victorious and then retired. I remain undefeated to his day. I like to participate in fundraising events such as the Melbourne Marathon, Channel challenge and Bells Bash Cliff run. How do you stay fit and lean all year around? Maintaining consistent weight is easier than loosing it, so I make sure I’m always doing something. I don’t do intense, unsustainable fitness campaigns that will burn me out. It’s as much for my mind as it is for my body. If I don’t do anything for a week, I feel sluggish and I’m less focussed.
Photo: Mariya Mova
Photo: Mariya Mova
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How many times a week do you train? And what is your workout routine? Usually about 3 times a week. Currently it’s Jiu Jitsu, so that involves a warmup of tumble rolls, bear crawls, bridging and other body weight exercises. We drill some new techniques, then start grappling. It’s intense exercise – especially when you’re loosing. It requires a lot of strength. What is your diet? I keep a balanced diet – not overdoing or excluding any of the food groups. Muesli or porridge with fruit and yoghurt and a strong coffee every morning. Lunch is often baked beans, poached eggs, salad or toasted sandwich on wholegrain bread. No protein powders, no supplements. I eat muesli bars, fruit, nuts, carrots, dips and crackers for snacks. I’m partial to sweat treats too, but try to keep it to a minimum. Chicken, beef or fish with lots of veggies for dinner.
What are your career plans for the future? I’ve just completed an 18 month acting course at 16th Street Studios. I’ve got a few projects on the go in Australia, but will be heading to LA later this month to meet with agents and managers. What is your back up plan? Well I’m committed to plan A (acting), but as a worst case scenario I have my Industrial Design Degree to fall back on. What is your ultimate dream? Work with Quentin Tarantino on Django 2. What is your career highlight so far or biggest achievement? My work in industrial design involved the development of an intubation device that’s now being used by hospitals, ambulances and the royal flying doctors. I’ve taked a different direction now, but that probably remains the most satisfying achievement to date.
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What is your career highlight so far or biggest achievement? My work in industrial design involved the development of an intubation device that’s now being used by hospitals, ambulances and the royal flying doctors. I’ve taked a different direction now, but that probably remains the most satisfying achievement to date.
What would you advice our MOVA Fitness magazine readers in relation to staying fit and focused to your goals in life? The formula to success in anything is hard work + time. Focus should be on the long-term goal - no quick fix solutions. There’s no magical exercise remedy or diet. Regular exercise and a balanced diet. You are talented in many ways, Enjoy good food, and find your would you pursue a career in own way to enjoy exercise. the music industry as well? I’ve put the brakes on my Thank you for working with music for the time being. It’s me James and we are very just a matter of focus and not honored to have you on having time for everything. That the cover of MOVA Fitness said I’ve finished studying, so magazine. On behalf of MOVA perhaps it’s time for the band Fitness magazine team we wish ‘Stubble’ to reform. I will chat you all the best in career and with the other members. life. MFM
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Photo: Mariya Mova
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H
ealth and Happ
There’s an old Latin proverb “Mens sana in corpore sano”. A good translation of this is: If you want to be happy, look after your health!
work. So if you’re serious about happiness, or success, or being an inspiration to other people, let’s stop making excuses and talk about looking after your health!
Philosophers, doctors and assorted researchers have had a lot of fun discussing the relationship between the mind and the body for millennia. But I’m going to ignore all that and focus on the blindingly obvious: If we fail to take reasonable care of our health we handicap ourselves in our search for happiness and success.
Now, you may have noticed that there’s a lot of conflicting information out there about health, just like there’s a lot of conflicting information out there about pretty much everything. So when it comes to looking after our health, we’ll probably benefit from keeping things simple.
Most people know there’s a link between health and happiness, but like so much other useful knowledge available to us, most people ignore it for much of the time.
And non-judgmental. Because a lot of the “helpful” information out there comes with a “you’re not-quite-goodenough-unless-you-comply” subtext.
Sure, you can be unhealthy and still be happy, but it is harder 27.MFM-Issue 5-November 2013
piness The fact is, you’re good enough just the way you are, and because you’re good enough, you deserve the best, not some cop-out! I confess to being horrified when obese people are encouraged to “learn to love themselves” by accepting their obesity.
vitamin pill or going for a jog once every couple of years. Now “way of life” sounds terribly committal and scary, but you already have a way of life, so you know what it’s like!
Perhaps your current way of life is comfortingly familiar, and perhaps it doesn’t consist entirely of vegging out on the Surely it’s better to learn to love sofa stuffing yourself full of themselves enough to give hamburgers and family-size themselves a better life?! tubs of ice-cream in front of the I guess few of you reading this TV. are obese (perhaps even fewer But many of you know it could after that last bit …), but some be better. of you have been choosing second best for your health for The second super-important an awfully long time. thing is to do what you enjoy. Nothing will make me enjoy So what to do? jogging, but I like going to gym classes, hiking and doing yoga. Perhaps the most important So I never pretend to myself or thing to remember about health anyone that I’m going to take is that it’s a way of life, rather up jogging. than popping the occasional 28.MFM-Issue 5-November 2013
Giving up coffee and chocolate also don’t seem very attractive, but doing a month-long superhardcore cleanse is heaps of fun – for me – so I do that instead.
into me, and glug down foulsmelling Chinese herbs. Why? Because I deserve the best!
But what’s wrong with sticking with the status quo, I hear you I regularly get my spine ask? That will depend on where adjusted by chiropractor, get my you are now, so probably better acupuncturist to stick needles if you tell me.
Erik Teichmann is Melbourne’s most fun life coach! He offers regular workshops on a wide range of topics and individualised one-on-one coaching to help you achieve the life you really want. For workshop schedules and more information about coaching, and to sign-up for the free newsletter, visit http://livethedifference.com.au.
Learn Reiki Reiki is the ultimate non-invasive healing modality, healing physical illness and ridding the mind of stress and other negativity so that you can live a life of ease and joy! We offer affordable, enjoyable, and highly practical training at Reiki 1, Reiki 2 and Reiki Master levels. Check out our upcoming classes! contact erik@livethedifference.com.au 0434 967 072 erik@livethedifference.com.au/learnreiki 29.MFM-Issue 5-November 2013
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Bulgarian Bag
Photo: Flavio Bodrogi
What is Bulgarian Bag.
Maintenance of your centr of gravity over your own base of support (balance/stability) Bulgarian Bag is equipment Relevant CNS integration suitable for different types of exercises such as lifts, swings, (increasing ability) Isolation to integration pulls, etc. The Bulgarian Bag (movement) strengthens and increases Generalized motor program the muscular endurance compatibility (superior carryover of your grip, wrists, arms, shoulders, back, legs, rotational to other activities) muscles, core musculature, coordination, balance, and overall The Bulgarian Bag truly emulates functional training, shoulder and joint mobility. Most, if not all of the exercises and there is no doubt that just about any movement can be that can be performed with executed with this tool whether kettlebells, dumbbells or the goal is to achieve: barbells can be performed Hormone response with the Bulgarian Bag. The Establish synergy throughout Bulgarian Bag, also offers the body movements that cannot be Enhance performance duplicated with any other tool Gain a competitive edge that allow an athlete to move The Bulgarian Bag provokes in all three planes of motion every system in the body during a single movement! and brain, establishing the importance of understanding Using the Bulgarian Bag for the human structure. functional Fitness So what is functional training? A functional exercise will incorporate some or all of the following:
32.MFM-Issue 5 -November 2013
Photo: Flavio Bodrogi
freezing water. The unique design of the I incorporated most movements Bulgarian Bag makes it like squats, walking lunges, incredibly functional and lifts, swings, dead lifts, versatile, it can be used in: snatches, main handle spin, Indoor scenarios into my weekly routine. Outdoor training The new workout gave me One on one training different variety of training Small and Large Groups and functional fitness and I Corrective Programs felt it was very suitable for our Performance Enhancement Tough Mudder preparation. Competition And while I have been training Power or play with weights and in gyms since The Bulgarian Bag does in fact 1987 this type of resistance offer movements that cannot training felt very different and be duplicated with any other beneficial. I’ve reached my tool that allow the user to move peak shape in September this in all three planes of motion year and part of it trying new during any single movement! equipment, mixing up machines The Bulgarian Bag can be and weights and cardio training effectively and efficiently as well as pushing the body to integrated into new or existing the limits. Some days I had 2 to training models suitable for all 3 workouts a day, with one or 2 levels of training. rest days per week. For some tips on training and diet for the I started using the Bulgarian Tough Mudder preparation, Bag in preparation for please read my article How the Tough Mudder event tough are you? Melbourne Spring 2013. Tough For more information on Mudder events are 20 KM Bulgarian Bags check out the obstacle course with around 20 official web site: to 23 obstacles in the mud and www.suples.com
The Bulgarian Bag was created by Ivan Ivanov, in 2005. • Ivan Ivanov has a successful career for many years as a world class athlete in wrestling. 1993 Cadet Bulkan Champion in Bucharest, Romania • 1986 Junior Bulgarian National Champion • 1986 Champion of the International Junior tournament “Drujba” in Ulianovsk, Russia and awarded “Outstanding Wrestler” • 1995 Petrov Gold Belt winner • 1987 Bulgarian Nationonal Champion for Espoir and awarded “Outstanding Wrestler” • Ivan joined the Bulgarian Elite Army sports program in 1987 and from 1988 to 1992 wrestled for the Central Army Sport’s Club in Sofia, Bulgaria. • In 1991 Ivan finished 6th at the Greco Roman World Championship in Varna, Bulgaria. • From 1993 to 1997 Ivan Ivanov competed for the Wrestling Club Slavia Litex in Sofia, Bulgaria. • 1994 World Silver Medalist in Greco Roman Wrestling in Tampere, Finland • 1996 5th place, Greco Roman Wrestling at the Atlanta Olympics • Ivan is a 3 X Gold Medalist of the International Grand PreGreco Roman International Tournament “Nikola Petrov” • In 1995 he was nominated by the Bulgarian Wrestling Federation as a “Nikola Petrov Gold Belt Winner” Currently working in USA as USA Wrestling Greco Roman Coach at the United States Olympic Education Center (USOEC). This is no longer my Current position is: President of Suples,Ltd ( the manufacturer of the Bulgarian Bag and Suples equipment) Head Wrestling Coach at the Suples Wrestling Club and Master Educator with the Suples Training Systems, LLC
Photo: Flavio Bodrogi 36.MFM-Issue 5-November 2013
Hot Sh
Photo: Mariya Mova
Lucinda Keily for Mova Fitness Ma
Photo: Mariya Mova
hot
y agazine
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Garlic
Garlic is a member of the onion or Allium family. Garlic cloves are prized for their flavour-enhancing properties and health benefits. Garlic is rich in sulfur-containing compounds such as thiosulfinates, sulfoxides and dithianes. These compounds are not only responsible for its scent and flavour, they are also the source of its health benefits. Health Benefits Garlic has been used extensively in herbal medicine (phytotherapy). Garlic assists some people in the management of blood pressure and cholesterol levels. Garlic is also powerful natural
antibiotic. Some studies have also shown that garlic - especially aged garlic - can have a powerful antioxidant effect. Antioxidants can help to protect the body against damaging free radicals. The selenium in garlic is also thought to lower the risk of developing certain forms of cancer. Garlic also has been shown to be an antiinflammatory and have anti-bacterial and anti-viral activities due to its vitamin C content. Garlic, raw Nutritional value per 100 g (3.5 oz) Energy 623 kJ (149 kcal) Carbohydrates 33.06 g Sugars1 g
Dietary fiber 2.1 g Fat 0.5 g Protein 6.36 g Thiamine (vit. B1) 0.2 mg (17%) Riboflavin (vit. B2) 0.11 mg (9%) Niacin (vit. B3) 0.7 mg (5%) Pantothenic acid(B5) 0.596 mg (12%) Vitamin B 61.235 mg (95%) Folate (vit. B9)3 Îźg (1%) Vitamin C 31.2 mg (38%) Calcium 181 mg (18%) Iron 1.7 mg (13%) Magnesium 25 mg (7%) Manganese 1.672 mg (80%) Phosphorus 153 mg (22%) Potassium 401 mg (9%) Sodium 17 mg (1%) Zinc 1.16 mg (12%) Selenium 14.2 Îźg Source: USDA Nutrient
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Photo: Mariya Mova
Tammy Goyne
Tammy Goyne by Mariya Mova
INBA All Females was your first every competition, how did you decide to compete? It was a very different way of coming about to compete than most people I would think. Since the beginning of the year I had been tossing and turning about if I was going to compete or not. After making a decision a few months before that I was not going to compete as my focus had changed, out of the blue that decision got turned on its head when I met up with my friend and coach, Donna Innes-Irons. Only 4 weeks until All Female and she convinced me that I could be ready. At first I thought she was crazy but she was confident that I could get ready in 4 weeks, so that was that. From that point on it, comp prep started in full force. I had the muscle base it was just a matter of getting 45.MFM-Issue 5-November 2013
a bit leaner, and that was that. Decision Made – there was no turning back. How long have you been training for? I started training in about January but wasn’t sure at that stage that I was going to compete. I kept changing my mind as to actually competing but found that I loved the training. Fortunately for me I had done a great deal of weight training since I was 15 years of age through my basketball. So I think what happened was that my body took quickly to re-introducing the training to my daily regime. For me it was more about training in a manner that was maintainable all of the time – not just in preparation for a competition. And this for me, is something that I do and will continue to do.
Photo: Mariya Mova
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Photo: Mariya Mova
Photo: Mariya Mova
What diet and training routine did you use for this competition?
the USA for The University of Tulsa in the college system. I then went to the UK and played in Wales for the Rhondda As with my training I Rebels and we competed in wanted something that was the European Cup, which is maintainable all of the time. the highest level in Europe to So, as simple as it may sound, compete at. I also played with I simply ate clean most of the in the WNBL for the Dandenong time. I sought advice from Rangers. Outside of those people about this and took what seasons I played for other I thought was attainable for me teams in the semi professional personally and stuck to it (90% league here in Australia. I of the time anyways). I allowed played basketball for 25 years myself to still have treats, and in total before retiring a few in the minds of some others years ago. During those years around me, they thought it was of playing at the highest level I too many, but it was working was fortunate enough to train for me, so I kept doing it. It as an elite athlete and get all was only the last 4 weeks that I of the help from strength and really focused on my food and conditioning coaches that has changed what I was going – definitely helped me in my new however, I still allowed some venture. treats because I didn’t want it to rule my life all day every Are you having plans to day. Again, this does not work compete again? for everyone, but it seemed to work for me. I think it may be ABSOLUTELY!!! I am going because I didn’t stress about to compete in the Nationals in it, and so my body just kept October since I have qualified working in the right way. I figure I should take full advantage of this. I am also What is your sport background? planning to compete in Natural Olympia in San Diego early I used to be a professional November. basketball player. I played in
Photo: Mariya Mova
What do you like about training and competing? What I like most about the training and competing is that it is completely on me. No one else has an impact on the outcome other than yourself. This is so empowering and is what has inspired me to compete again. I think after playing team sports all my life, this is something fresh that allows me sole focus on me! The other thing that I like the most about the training is that what I am doing is healthy and that at the end of the day is the main reason I am on this journey, to lead a fit and healthy lifestyle. Who is your role model or inspiration? My inspiration comes from many people in my life and those I don’t even know. I like to follow different fitness people who are following their dreams as this can inspire so many people My all time role model would have to be Michael Jordan as he was just a mad competitor. He never gave up. He always strived to be the best. He was cut from 51.MFM-Issue 5-November 2013
his high school basketball team as a freshman and that did not stop him from working hard and becoming the worlds best basketball player. I love that! Nothing stopped him from going after what he truly wanted and proving that he had what it took to be number 1. I am a bit like this I believe. I have had people tell me that I “can’t” do things and my motto is “Say I can’t, and I’ll show you I will!!!”. What would you advise our magazine readers on staying fit and healthy? You have to find something that works for you. It may take some time to figure that out, and talking to people in the health and fitness industry is a great way to go about learning the tricks of the trade. I think that the most important thing in any regime is for it to fit into your lifestyle. So training and eating healthy shouldn’t be a chore, it should be something that comes with your (and your families) lifestyle. When it becomes a chore, it becomes to hard to maintain. So just let it fit in.
That is not to say that you eat whatever you want whenever you want because that isn’t going to work. But I don’t believe denying yourself of your favourite treat because it is then that you will crave it, and then over endulge and that is where you run into trouble. With training it is about finding a program that works for you. Again this could be a bit of trial and error and changing things up is a good thing. Most importantly I think you have to listen to you body – that is one of the best pieces of advice I was given when I started this journey (Thank you Greg Dolmon). Have fun with it and let it be a lifestyle change that makes you look forward to working out and preparing food. In addition – While competing is not for everyone, you still must have goals. Set them, strive for them and never let anyone tell you otherwise. You will get out what you put in and this applies to everything we do. My Transformation – In September last year I was
weight 73kgs and was not happy and my health was starting to suffer. I saw a photo on Facebook and it changed my life. I tried to untag the picture but it seemed to be everywhere. It was at that time I knew that I had to do something about what I saw in the mirror. I found something that helped give me the kick start I needed and from then on I knew I could do anything that I put my mind to. Being head strong is a choice! I choose to not let anyone tell me I couldn’t do it, or tell me I was fine the way I was. I was not happy and so I had to make those changes. Yep, you will get people trying to steer you in other directions but just remember why you are doing it, and at the end of the day you are what matters. My most important advice for anyone wanting to make a change to their lifestyle, or to compete, you have to surround yourself with supportive people. Finding some like minded folks will help you more than you could ever imagine. Good Luck! MFM 52.MFM-Issue 5-November 2013
Fitness Photography Book now movafoto.com
Gym/ Studio/ Location with
Mariya Mova
Top 110 Hottest Oz male bodies
Ash Naeck
Photo: Mariya Mova
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How Tough are you?
55.MFM-Issue 5-November 2013
My Tough Mudder 2013 experience.
who have previously done the competition I organized a nine month exercise plan Tough Mudder is the toughest and diet, so we could be well physical challenge in the prepared for the day. 9 months world. However until you are participating, you cannot know of savage training and diet for, to get us in shape. Lean, with what that means. energy, and mentally ready. I decided to prepare for the Our exercise regime included Tough Mudder event at the some outdoor training (walking start of this year in January. I went to watch one of the events the 1000 steps, hill running, upper body and lower body in Melbourne in January, to resistance, cardio endurance take some photos, and get (distance running and running familiar with the course and events of 8 to 15 kilometers) it’s obstacles. The Melbourne and mental preparation. Initially Tough Mudder event is our team was of 15 people, conducted at the Grand but in between February and Prix circuit at Phillip Island, September some people a beautiful spot for such a pulled out, other got injured, challenging event. The course was 22 km with 23 obstacles. In and at the end of it we ended February this year, I organized up with team of 7 people. And what a team that was! a team of people and we Preparing for such an event started our Tough Mudder is very different to preparing training preparation. There is for figure, bodybuilding fitness no point in saying that Tough competitions. For such an event Mudder is unlike walking in a one has to have the strength bikini and heels on stage. It but also the endurance, the takes much more to prepare energy and the guts to do what for such an event. After doing all the research on the internet one fears doing. And this was one challenge I wanted to and speaking to other people experience. 56.MFM-Issue 5-November 2013
Tough Mudder Melbourne Spring 2013 was conducted over 2 days on the 14th September and on the 15th September. On both days, the competitors reached over 8000 in number. Every 20 minutes new wave of 500 competitors were at the start ready to go and do the challenge. This time at the starting point there was already a small obstacle of wooden wall. There were 500 people standing at the start line and getting motivated by an MC, getting pumped for the hardship that we were facing. Tough Mudder is not a competition but rather challenge physically and mentally, team support is very much needed and big effort to overcome your own fears. And although we were all very well prepared, some of us struggled with the endurance part of it, the running, and some had to skip few obstacles. For me personally, the biggest challenge was the distance, with every mile I was getting more and more tired, but every time I would see an obstacle, I was getting excited and pumped to test my own fears and challenges and to see if I
would overcame the obstacle. While I found most of the obstacles not so hard, I have to admit that the help of the Team is a huge advantage! Some obstacles are too hard to do by yourself. That’s why you would see a lot of people from other teams helping anybody they saw struggling. No surprise that we also signed a death waiver in order to participate. I saw so many casualties, including broken teeth, people with muscle cramps, fainting people, and so on. Luckily our team survived without any major injuries and I was so proud of every one from Mova Team 2013. The hardest that was the cold sweat running all over your body, the mud you are collecting with every mile hanging on your body like a metal weight, and the distance of 22 km. At the end all 7 of us completed the toughest challenge in the mud, we are all very proud of it and we are all in a process of recovering so we can do our next fitness challenge. It was for sure the toughest event I have done so far.
It is day 4 of recovering, I am still tired, the soreness is almost gone, and my back injury is almost vanishing. But I am smiling, because I had done the Tough Mudder, so I now have the confidence that can do anything I set my mind to! Some tips for those who are intending to do the Tough Mudder events. Training: Make sure you do cardio training. From 5 to 10 km at least 2 a week. Resistance training is a must. Incorporate few resistance training sessions a week. Upper body and Lower body split program. A lot of chin ups, dips, dead lifts, squats and lunges, snatches and pull ups. 3 to 4 times a week, resistance training is excellent to get you in shape for the event. Outdoor training. There are few various outdoor training session you could do. Outdoor jogs, walks, sprints, hill work. The 1000 steps, cycling, boot
camps, etc. Swimming- some obstacle require you to be a good swimmer, make sure you practise your swimming along with the rest of the training workouts. In saying that also make sure you don’t get injured, when we were preparing for our event, there were at least 3 people who got injured and couldn’t take part at the event. Other training workoutsBoxing, Yoga, Bulgarian Bags, Kettlebell, Rock Climbing, Weight lifting, Cross fitness. Some skills you will need among with your functional strength, endurance fitness and fitness are: • • • • • • • • •
Swimming Diving Crowing Hill running Sprints Pulling Jumping All terrain running Climbing
Diet: You want to be as lean as you can for the event so you can have cardio endurance. Also, to be able to do the chin ups, the monkey bars and crowing easier, but also make sure you are not undereating. Healthy eating is the best option, with one cheat meal a week. We did last week changes in our diet in terms of taking more sodium and more carbs to get the energy levels up and not to get cramps on the day. It worked great as none of our Team members had cramps or run out of energy. Mental preparation: Good start is to do research on past events and watch a few videos to prepare mentally for the obstacles. Also you can chat with some participants and get some advice and get familiar with the event. Mental strength is far more important when it comes to events like this. “No fear” is the slogan, but also make sure you are smart too. If you think you won’t be able to do certain obstacles, just walk around and go to the next one. Competing in physical competitions requires some mental strength, but
adding mud, distance, weather conditions, ice, fire, smoke, temperature, electricity, and interactions with other people asking for help, makes the event even tougher. This event is great for testing your mental strength as well as physical and spiritual strength. Having a Team is very important. These will be the people to support you, help you, cry with you and celebrate with you. Big teams are not advisable as it takes a longer time to complete the course. Some where between 6 to 8 people is the perfect team number. Think of fancy Team T-shirts as it is fun to have matching T shirts with original logos and text. Gear and clothing: Clothes as important as the fitness and mental preparation.Glovesgloves did a great job on the day, I forgot to put them only for one obstacle and my hands were bruced. We got our gloves from Rays outdoors, which are gardening gloves. If it’s a cold day during winter or spring you might want to have long sleeve top.
(water proof or skin compression clothing) under your T-shirt, and long tights as well. Otherwise you could wear elbow and knee pads to prevent from bruises and injuries. Avoid cotton clothes, as they will soak with water and make your clothing heavy and wet. Shoes- your shoes should be with good grip and not very heavy. I made sure my socks were not too short as there could be mud coming inside my shoes, I had Nike sport quick dry socks for the day. Warm clothing- it was so cold after we finished the event. Although the sky was nice and sunny, I suppose after you are done you feel the real tiredness and the cold hits you really bad. Warm clothing is the best you can have with you after the event as well as some protein bars and quick snacks. Also, bring a change of shoes and clothes for the after event. Goggles- some obstacles like Arctic enema was good to have goggles with going under the water you will be able to protect your eyes, or if you have contacts, goggles will help not to get dirty water into your
eyes. Sunscreen- if it’s a sunny day you might get sun-burnt, applying sunscreen could prevent sun burn and make your recovery a bit easier... Bring an entourage- we had a supporter who came along with us to support his girl friend on the day and he took amazing photos. Make sure you have with you water proof, freeze proof, dust proof camera or some one in the spectators to take photos of you. Don’t rely on the appointed photographers for photos only. As before and after the event can be really stressful, having some one taking care of you would help a lot. Have fun…Having fun is part of the event, as you have been training and preparing for it and it is time to enjoy. Keep a positive and confident attitude and help your team members when they need it. The after parties with the Team are great, and reward yourself with big meal and lots of sleep after the event. Have a blast and good luck!
You can Achieve Anything You set Your mind to... Mariya Mova
Photo: Rik Taylor Mariya Mova Š 2013
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MFM Issue 5 November 2013
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MFM Issue 5 November 2013
Photo: Mariya Mova